Workout of the Day
STRENGTH
A1. Back Rack Reverse Lunge, 3×6 ea side, Across
A2. KB Gorilla Rows, 3×16-20 Alternating, Building or Across
Notes
Lunges: From the rack. Take 3-4 warm up sets to find a weight that feels like RPE 8/10 for a set of 6. Repeat this weight for 3 total working sets of 6 reps on each side.
You may re-rack the bar and rest briefly between sides if desired.
Rows: Once you’re close to work weight on lunges, do 1 warm up set with light-moderate weight and then 3 working sets, building or across.
METCON
7 Rounds for Time
14 KB Swings (32/24/16kg)
7 Burpee Box Jumps (24/20/16″)
Notes
Intent <11 min
Nowhere to hide, really. Be realistic in your approach here and smooth in your first round of burpee box jumps. Going super hard in rounds 1-2 isn’t worth it if you’ll stop with your hands on your knees and slow way down on the back half of your workout.
Be sure to hit full knee and hip extension at the top of each box jump.
Burpee Scaling:
A. 5 Burpee Box Jumps
B. 7 No Push-Up Burpee Box Step-Ups
CrossFit Group Class Programming Template (WK1/8)
Steph judging Laura B through 25.2 (that’s a good rep)
The CrossFit Open is done!
That’s a wrap on the 2025 CrossFit Open! While there’s a leaderboard, the true value of the Open lies in showing up and giving your best effort across all three workouts alongside your CFSBK community. We’re incredibly proud of everyone who took on this year’s tests.
These workouts often push people outside their comfort zones, bringing both moments of accomplishment and frustration—but always serving as a learning opportunity. If you completed the workouts, take some time to reflect: How did you show up physically and mentally? What went well, and what would you do differently? Most importantly—did you have fun?
It was amazing to see everyone’s effort on the floor during Friday Night Lights, Saturday classes, and Open Gym. We’re SO proud of you all, and we truly appreciate you representing CFSBK on the global stage in the 2025 Open. Thank you!
Leaderboards
Below are the top 5 spots in the Rx’d divisions. These were some IMPRESSIVE efforts and are not only a point of pride but an inspiration for everyone else in our community. To see the complete leaderboards including age groups, click the link below.
CFSBK complete leaderboard
CFSBK Women’s Rx’d Division
1. 🥇 Stephanie Arabagian
2. 🥈 Rebeca Robles
3. 🥉 Yu Tian
4. Stephany Fong
5. Yana Kuzmina
CFSBK Men’s Rx’d Division
1. 🥇Erick Pinto
2. 🥈Sammuel Auld
3. 🥉Nathan Ratner
4. Chimene Okere
5. Stephen Fay
You can also check out the custom leaderboard options on CrossFit to see how you rank among a wider variety of sub groups worldwide.
Leave a Reply